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Mzere Wokwezeka Wopindika Wam'manja Pakati pa Mipando itatu

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Ukuxhumana kwe Mzere Wokwezeka Wopindika Wam'manja Pakati pa Mipando itatu

The Elevated Underhand Grip Row pakati pa Mipando 3 ndi masewera ovuta omwe amalimbana ndi minofu yakumbuyo kwanu, biceps, ndi pachimake, kupititsa patsogolo mphamvu zam'mwamba zonse ndi kaimidwe. Kulimbitsa thupi kumeneku ndikwabwino kwa anthu omwe ali ndi masewera olimbitsa thupi apakatikati mpaka apamwamba omwe akufuna kukulitsa chizoloŵezi chawo chophunzitsira mphamvu. Anthu amatha kusankha masewerowa chifukwa cha kuthekera kwake kupititsa patsogolo kutanthauzira kwa minofu, kuwonjezera mphamvu zogwirira ntchito, ndikuwonjezera kusiyanasiyana kwadongosolo lawo lolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wokwezeka Wopindika Wam'manja Pakati pa Mipando itatu

  • Gona kumbuyo kwanu pansi pa mpando pamutu wa T, ndikuyika thupi lanu momwe chifuwa chanu chili pansi pa mpando.
  • Gwirani mmwamba ndikugwira mpando wampando ndikugwira pansi pamanja (mikono yang'anani kwa inu), kuonetsetsa kuti manja anu ndi otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa.
  • Kokani thupi lanu mmwamba ku mpando popinda zigongono zanu ndikufinya mapewa anu pamodzi, kusunga thupi lanu molunjika komanso lolimba.
  • Tsitsani thupi lanu mmbuyo moyenda mowongolera mpaka pomwe mukuyambira, kuonetsetsa kuti musalole kuti thupi lanu ligwire pansi, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Mzere Wokwezeka Wopindika Wam'manja Pakati pa Mipando itatu

  • **Kugwirizira ndi Kuyanjanitsa kwa Thupi**: Gwiritsani ntchito chogwirira cham'manja (mikondo ya manja yoyang'ana mmwamba) pogwira m'mphepete mwa mipando iwiri yakutsogolo. Kugwira uku kumathandizira kulunjika ma biceps anu ndi kumtunda kumbuyo bwino. Sungani thupi lanu molunjika kuchokera kumutu mpaka kumapazi, ndi mapazi anu kukhala pampando wachitatu. Pewani kupindika msana kapena kugwetsa chiuno chifukwa izi zitha kuvulaza.
  • **Kuyenda Koyendetsedwa**: Kulakwitsa kofala ndikuthamangira muzolimbitsa thupi. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Kokani chifuwa chanu kufika pamtunda wa mipando, ndikufinya mapewa anu pamodzi. Kenako tsitsani thupi lanu pang'onopang'ono mmbuyo. Izi zidalamulira

Mzere Wokwezeka Wopindika Wam'manja Pakati pa Mipando itatu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wokwezeka Wopindika Wam'manja Pakati pa Mipando itatu?

Monga wothandizira, ndiyenera kukudziwitsani kuti Elevated Inverted Underhand Grip Row pakati pa Mipando ya 3 yochita masewera olimbitsa thupi ndi kayendetsedwe kake kamene kamafuna mphamvu yaikulu ya thupi, kulinganiza, ndi kugwirizana. Sichikulimbikitsidwa kwa oyamba kumene, chifukwa chikhoza kuvulaza ngati sichinachitike bwino. Kwa oyamba kumene, ndi bwino kuyamba ndi masewera olimbitsa thupi osavuta omwe amamanga maziko olimba, monga mizere yokhazikika, kukankhira mmwamba, kapena kukoka kothandizira. Pamene mukukula ndikukhala omasuka ndi masewera olimbitsa thupi, mukhoza kupita patsogolo pang'onopang'ono kupita kumagulu ovuta kwambiri. Nthawi zonse kumbukirani kuyika patsogolo mawonekedwe oyenera kuposa kuchuluka kwa kubwereza kapena kuchuluka kwa kulemera. Komabe, munthu aliyense ndi wosiyana, ndipo ena amatha kuchita masewera olimbitsa thupi apamwamba kuposa ena. Nthawi zonse ndikwabwino kukaonana ndi katswiri wazolimbitsa thupi kapena wophunzitsa umunthu wanu yemwe angakuwoneni momwe mungakhalire olimba ndikukupatsani upangiri wamunthu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wokwezeka Wopindika Wam'manja Pakati pa Mipando itatu?

  • Mzere Wamkono Umodzi Wokwezeka Wopindika Pansi Pansi Pansi Pansi: Mukusintha uku, mumachita masewera olimbitsa thupi ndi mkono umodzi nthawi imodzi, ndikukulitsa zovuta ndikungoyang'ana mphamvu imodzi.
  • Mzere Wokwera Wopindika Wam'manja Wokhala Ndi Magulu Otsutsa: Pakusiyana uku, mutha kuwonjezera zomangira zolimba kuzungulira mapazi anu ndi manja anu kuti muonjezere zovuta ndikugwirira ntchito minofu yanu mosiyana.
  • Mzere Wokwera Wopindika Wamkati Wokhala Ndi Vest Wolemera: Kusinthaku kumaphatikizapo kuvala chovala cholemera pamene mukuchita masewera olimbitsa thupi kuti muwonjezere kukana ndikuwonjezera mphamvu.
  • Mzere Wokwera Wopanda Neutral Grip: Mukusintha uku, m'malo mogwira m'manja, mumagwiritsa ntchito kusalowerera ndale (mikondo ya manja ikuyang'anizana). Kusintha pang'ono kumeneku kumatha kulunjika minofu yosiyanasiyana ndikuwonjezera zolimbitsa thupi zanu.

Izinto zokufunda ezishisa ezivumelekile Mzere Wokwezeka Wopindika Wam'manja Pakati pa Mipando itatu?

  • Tricep Dips: Ngakhale kuti Mtsinje Wokwera Wokwera Pansi Pansi Pansi Kumayambiriro Kwambiri kumayang'ana kumbuyo ndi biceps, Tricep Dips ikhoza kuthandizira izi mwa kulimbikitsa gulu la minofu yotsutsana, triceps, zomwe zimapangitsa kuti thupi likhale lolimba kwambiri.
  • Push-ups: Push-ups imagwira ntchito pachifuwa, mapewa, ndi triceps, kupereka zotsutsana ndi Elevated Inverted Underhand Grip Row poyang'ana magulu otsutsana a minofu, omwe amathandiza kupititsa patsogolo mphamvu za thupi lonse ndikupewa kusamvana kwa minofu.

Amaxabiso angamahlekwane kanye Mzere Wokwezeka Wopindika Wam'manja Pakati pa Mipando itatu

  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Zolimbitsa thupi za Row
  • Njira ya Underhand Grip Row
  • Mzere Wokwera pogwiritsa ntchito mipando
  • Kulimbitsa thupi kunyumba kwa minofu yakumbuyo
  • Zochita za Inverted Grip Row
  • Back kulimbitsa thupi zolimbitsa thupi
  • Kuchita masewera olimbitsa thupi pamipando itatu
  • Mzere Wam'manja Wolowera kumbuyo
  • Zolimbitsa thupi za DIY kunyumba.